Comparing Nutrients in 14 ounces Boiled Beet Greens with Salt VS Canned Beets with Liquids

Macros Ratio

	Protein	Fat	Carbs
Boiled Beet Greens with Salt	30%	5%	65%
Canned Beets with Liquids	11%	2%	87%

Macro Nutrients

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Energy	3.7% 107kcal	3.83% 111kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	20% 26g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	29.5% 21.4g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	30.3% 11.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	18.2% 10.2g	5.67% 3.18g	56g per day for Men 19-50 years

Vitamins

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Vitamin A	169% 1520μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.7% 0.46mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.2% 1.15mg	11.6% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.4% 2mg	3.75% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.3% 0.52mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14% 55.6μg	28.8% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	110% 99mg	12.3% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	48% 7.2mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1601% 1921μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled Beet Greens with Salt	Canned Beets with Liquids	Recommended Dietary Allowance
Calcium	45.2% 452mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	42.8% 0.38mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	94% 7.54mg	31.3% 2.5mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	88.7% 2.04mg	41.6% 0.96mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.2% 163mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	106% 3608mg	16.6% 564mg	3400mg per day for Men 19-50 years
Selenium	6.5% 3.57μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	126% 1893mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	8.3% 0.91mg	11mg per day for Men 19-50 years
Water	9.56% 354g	9.83% 364g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled Beet Greens with Salt VS Canned Beets with Liquids per 14 oz

Compare the macro and micronutrient content in 14 oz of Boiled Beet Greens with Salt versus 14 oz of Canned Beets with Liquids to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Boiled Beet Greens with Salt vs Canned Beets with Liquids:

• 14 ounces of Boiled Beet Greens with Salt have 383 times more Vitamin A, 11.7 times more Vitamin B1, 7.6 times more Vitamin B2, 3.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.4 times more Vitamin B6, 8.9 times more Vitamin C, 60.3 times more Vitamin E and 4840 times more Vitamin K than Canned Beets with Liquids.
• While 14 oz of Canned Beets Solids and Liquids contain 2.1 times more Vitamin B9 than Boiled and Drained Beet Greens with Salt.
• 14 ounces of Canned Beets with Liquids have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B3, Vitamin E and Vitamin K
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Boiled Beet Greens with Salt vs Canned Beets with Liquids:

• 14 ounces of Boiled Beet Greens with Salt have 8.8 times more Calcium, 2.6 times more Copper, 3 times more Iron, 4.3 times more Magnesium, 2.1 times more Manganese, 2.6 times more Phosphorus, 6.4 times more Potassium, 22.7 times more Sodium and 2.2 times more Zinc than Canned Beets with Liquids.
• Both Boiled Beet Greens with Salt and Canned Beets with Liquids contain similar levels of Water per 14 ounces.
• 14 ounces of Canned Beets with Liquids lack sufficient amounts of Calcium
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Boiled Beet Greens with Salt have 2.4 times more Fiber and 3.2 times more Protein than Canned Beets with Liquids.
• While 14 oz of Canned Beets Solids and Liquids contain 9 times more Sugars than Boiled and Drained Beet Greens with Salt.
• Both Boiled Beet Greens with Salt and Canned Beets with Liquids offer comparable quantities of Carbohydrate per 14 ounces.
• 14 ounces of Canned Beets with Liquids provide inadequate amounts of Protein
• Both Boiled and Drained Beet Greens with Salt as well as Canned Beets Solids and Liquids provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.